Posture:

Sit in the padmasana (or lotus) posture. Cross your legs over opposite thighs. Join your hands at the level of the navel with your right palm cupping your palm. Hold the body erect, the neck straight and the chest thrown forward. Do not slouch. Keep your eyes closed. If this position is too difficult, sit in the half-crossed legged position that is confortable and will allow you to remain in that position for at least twenty minutes.

1. Alternating Breathing Exercise:

Sit in the lotus position. Take a deep breath from the pit of your stomach through both nostrils as you heave in your elbows and shoulders upwards to a rhythmic count of 5.

Without pausing, close your right nostril with your right middle finger, and exhale from the left nostril in one, long, deep and smooth breath to a rhythmic count of 5.

(Again, take a deep breath from the pit of your stomach through both nostrils as you heave in your elbows and shoulders upwards to a rhythmic count of 5.)

Without pausing, close your left nostril this time with your left middle finger, and exhale from the right nostril in one, long, deep and smooth breath to a rhythmic count of 5.

Repeat the whole exercise explained above 3 times.

2. Asana:

Without pausing, inhale deeply from both nostrils to a rhythmic count of 5 in the same manner as explained and release the breath from both nostrils to a rhythmic count of 5.

As soon as the breath is released, bend your back keeping it as straight as possible to touch the forehead on the floor to a rhythmic count of 5.

As you inhale, bring your back to its upright position to a rhythmic count of 5.

3. The Final Yoga.

Without pausing, inhale deeply through both nostrils to a rhythmic count of 5. Exhale through both nostrils to the rhythmic count of 5.

Repeat the whole exercise 3 times.

4. Meditation

While breathing in and out, concentrate on your breath. Breathing to a count of 5 has been introduced to synchronize rhythm and for regularity and is not a part of the original practice. Those who would like to stick to originality may do without the counts: others may find it extremely useful and may freely integrate it in their practice of Relaxation Yoga.

When distracting thoughts occur, return to breathing. Thoughts, imageries, feelings may drift into one's awareness. Do not concentrate on these but allow them pass on, by focusing on the breath again. Do not set goals for yourself and react to difficulties experienced during the practice.

By practicing Relaxation Yoga again and again, you can ensure the proper functioning of a vital physiological activity. If for nothing else, practice Relaxation Yoga until breathing in a healty way comes easily to you.

Furthermore, you may wish to integrate imageries during the practice. This is fine and strongly recommended if you feel that it can enhance your practice.

Imagine that you are sending your breath to the part of your body that feels tired or sore. By thinking that you are breathing to that point and energising it with your breath, the capillaries will open and increased circulation of blood will flow to these areas.

For many people, Relaxation Yoga will produce results immediately...